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Calories in Raisins
Nutrition Facts

Written by Sky Taylor, Diet Bites

Calories in Dark Raisins

This dried fruit makes a healthy choice for dieters or non dieters alike. While the energy content can be steep, when consumed in minimal amounts it can fit into almost all reduced calorie diet plans.

Because the raisin is packed with potent flavor, a little goes a long way in satisfying the palate.

One cup of the dark variety contains about 500 calories when packed and about 430 when loosely packed. But if we reduce the amount to a small single serving, the energy values sink to a tab over 40 kcals.

Five ounces is generally considered a serving size.

Dark Raisins VS Golden

The dark variety is the most common as well as the most popular. Personally speaking, until they are coated in milk, white or dark chocolate, the golden is my favorite. They tend to be juicer and contain more flavor, a much milder flavor that the dark.

The dark raisin contains 1.5 kcals each.

The golden contains - you guessed it, almost the identical energy value. It's all good....

Essential Vitamins & Minerals in Dark Raisins

Based on a five ounce single serving size.

While this dried fruit is often referred to as an iron powerhouse, we'd have to eat a lot of them to obtain significant iron values. One serving contains a scant 0.26 mg's or iron.

Calcium benefits are good at 7 mg's per serving and serve to support bone health, fight water retention, and support a healthy blood pressure reading.

Like calcium and sodium, potassium is the third central electrolyte in the human body which works to regulate fluids. One serving of dark raisins contains 105 mg's.

That single serving size will also provide 1/2 grams of dietary fiber.

Nutrition Facts for Dark Raisins

Seedless Dark Unit Measures 1 cup packed 1 cup loosely packed 1 miniature 5 ounce box 1.5 ounces 50 Raisins

Water

g
25.46
22.37
2.16
6.63
4.01

Calories

kcal
493
434
42
129
78

Protein

g
5.07
4.45
0.43
1.32
0.80

Total Fat

g
0.76
0.67
0.06
0.20
0.12

Saturated Fat

g
0.096
0.084
0.008
0.025
0.015

Monounsaturated Fat

g
0.084
0.074
0.007
0.022
0.013

Polyunsaturated Fat

g
0.061
0.054
0.005
0.016
0.010

Cholesterol

mg
0
0
0
0
0

Ash

g
3.05
2.68
0.26
0.80
0.48

Carbohydrate

g
130.65
114.81
11.09
34.05
20.59

Fiber, total dietary

g
6.1
5.4
0.5
1.6
1.0

Sugars, total

g
97.66
85.83
8.29
25.45
15.39

Sucrose

g
0.74
0.65
0.06
0.19
0.12

Glucose

g
45.79
40.24
3.88
11.93
7.21

Fructose

g
48.97
43.04
4.16
12.76
7.72

Lactose

g
0.00
0.00
0.00
0.00
0.00

Maltose

g
0.00
0.00
0.00
0.00
0.00

Galactose

g
0.00
0.00
0.00
0.00
0.00

Starch

g
4.46
3.92
0.38
1.16
0.70

Calcium, Ca

mg
82
72
7
22
13

Iron, Fe

mg
3.10
2.73
0.26
0.81
0.49

Magnesium, Mg

mg
53
46
4
14
8

Phosphorus, P

mg
167
146
14
43
26

Potassium, K

mg
1236
1086
105
322
195

Sodium, Na

mg
18
16
2
5
3

Zinc, Zn

mg
0.36
0.32
0.03
0.09
0.06

Copper, Cu

mg
0.525
0.461
0.045
0.137
0.083

Manganese, Mn

mg
0.493
0.434
0.042
0.129
0.078

Selenium, Se

mcg
1.0
0.9
0.1
0.3
0.2

Vitamin C

mg
3.8
3.3
0.3
1.0
0.6

Thiamin

mg
0.175
0.154
0.015
0.046
0.028

Riboflavin

mg
0.206
0.181
0.018
0.054
0.033

Niacin

mg
1.264
1.111
0.107
0.329
0.199

Pantothenic acid

mg
0.157
0.138
0.013
0.041
0.025

Vitamin B-6

mg
0.287
0.252
0.024
0.075
0.045

Folate, total

mcg
8
7
1
2
1

Folic acid

mcg
0
0
0
0
0

Folate, food

mcg
8
7
1
2
1

Folate, DFE

mcg_DFE
8
7
1
2
1

Vitamin E

mg
0.20
0.17
0.02
0.05
0.03

Tocopherol, gamma

mg
0.07
0.06
0.01
0.02
0.01

Vitamin K

mcg
5.8
5.1
0.5
1.5
0.9

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